A back squat is by far the best thing you can do to build a solid athletic foundation. Increasing your squat will help you see gains in everything you do CrossFit related. It is the king of all barbell movements.
For many people, there is a definite fear of the squat. One thing I often hear from women is, “I don’t want my legs to get big!” WTF? Your legs are not going to “get big.” What will happen is they will get very tone and lok god. You will think they lok good. Plus, for women and men, squatting heavy will make your ass look spectacular. Who the hell doesn’t want a nice looking ass? Do people really look in the mirror and say, "Damn, my flat ass looks friggin' fantastic!"
The biggest fear of all is just doing the movement. Some of you have never been under a barbell before coming to One World. Squatting with a load on your shoulders and pushing the limits of your strength can be frightening. You fear you’ll squat and not get back up. There is that overwhelming feeling that the bar is going to crush you like a bug. The back squat is like no other barbell movement. On all the other barbell movements, you just let go of the bar when you know you can’t make the lift. With the squat, it isn’t always that easy.
Fear not the squat! Get a spotter. That’s why your trainer and training partners are at the gym with you. To help a brother or sister out!!! Push yourself on the squat. You should be squatting at least twice a week. Come in early or stay late from your normal session and squat!!!
For those of you who need a little inspiration, here is a video of a 9 year old Naomi Kutin squatting 187# at a powerlifting meet. She weighs 88#. Yes....187#....and yes....she’s 9. She broke a record in the 97# class that was held for a number of years by a woman in her 20‘s.
At first I thought she was going to be this huge 9 year old kid that is a monster compared to the other kids her age. Either that, or I figured the Europeans were starting their drug program in the USA. Then I watched the video and Naomi looks like a normal kid who you see getting dropped off at elementary school near you.
Search youtube for this girl. She's ten now. She squatted 214# this year along with a deadlift of 209#. So impressive!!
Get to squatting people. A ten year old is warming up with your max!!!
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I want to apologize to the crew of the 5:45 session on 5/8 (Tuesday). I had SWAT training that entire day and forgot to get one of the other trainers to cover my session. SORRY!!! It won't happen again.
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WE WILL BE CLOSED ON MOTHER'S DAY!!!
No 12pm session. Sorry moms!
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MAKE-UP DAY 5/11/2012
Make-up a workout you missed in the last cycle....OR....do the Strength workout....OR....work on a skill....OR....REST!
STRENGTH by CrossFit Football
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
Then.....
3 x max reps strict chin-ups
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